Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
300 Russian Kettlebell Swings (24/16 kg)
Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.
For Time
50 Russian Kettlebell Swings (24/16 kg)
104 Goblet Squats (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Kettlebell Ballistic Rows (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Kettlebell Push Presses (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
104 Goblet Squats (24/16 kg)
50 Russian Kettlebell Swings (24/16 kg)
Saturday 240210
For time:
40 kettlebell swings
40 knees-to-elbows
800-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows
♀ 35 lb
♂ 53 lb
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Scaling:
Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.
Intermediate option:
For time:
40 kettlebell swings
40 knees-to-armpits
800-meter run
30 kettlebell swings
30 knees-to-armpits
800-meter run
20 kettlebell swings
20 knees-to-armpits
800-meter run
10 kettlebell swings
10 knees-to-armpits
♀ 26 lb
♂ 35 lb
Beginner option:
For time:
30 kettlebell swings
30 hanging knee raises
600-meter run
20 kettlebell swings
20 hanging knee raises
600-meter run
10 kettlebell swings
10 hanging knee raises
♀ 18 lb
♂ 26 lb
Resources:
The Kettlebell Swing
The Strict Knees-to-Elbows
Knees-to-Elbows Tip
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Featured photo:
Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.
For Time
400 meter Run
40 Russian Kettlebell Swings (24/16 kg)
40 Kettlebell Taters (24/16 kg)
300 meter Run
30 Russian Kettlebell Swings (24/16 kg)
30 Kettlebell Taters (24/16 kg)
200 meter Run
20 Russian Kettlebell Swings (24/16 kg)
20 Kettlebell Taters (24/16 kg)
100 meter Run
10 Russian Kettlebell Swings (24/16 kg)
10 Kettlebell Taters (24/16 kg)
Friday 210709
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 24 kg ♂ 32 kg
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Compare to 201120.
Scaling:
The kettlebell weight is meant to be a challenge, particularly after running hard. Reduce the loading if you cannot maintain sound mechanics.
Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 16 kg ♂ 24 kg
Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings
♀ 8 kg ♂ 12 kg